Popeye will probably never need to wear glasses, since spinach contains lutein, a substance that may help prevent macular degeneration--the most common cause of blindness in the elderly.
Yield: 4 servings (serving size: 1 fillet)
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Amount per serving
- Calories: 271
- Calories from fat: 0.0%
- Fat: 8.7g
- Saturated fat: 5g
- Monounsaturated fat: 0.0g
- Polyunsaturated fat: 0.0g
- Protein: 38.4g
- Carbohydrate: 7.7g
- Fiber: 2.6g
- Cholesterol: 106mg
- Iron: 2mg
- Sodium: 574mg
- Calcium: 223mg
- Cooking spray
- 1/2 cup minced onion
- 2 garlic cloves, minced
- 1 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry
- 1/2 cup (4 ounces) tub-style light cream cheese
- 3 tablespoons grated fresh Parmesan cheese
- 2 tablespoons 1% low-fat milk
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1/8 teaspoon ground red pepper
- 4 (6-ounce) flounder fillets
- 1. Preheat oven to 350°.
- 2. Heat a large nonstick skillet coated with cooking spray over medium heat. Add onion and garlic; sauté 3 minutes or until tender. Add spinach, and cook 1 minute.
- 3. Turn heat to low; add cream cheese and next 5 ingredients. Stir well; remove from heat.
- 4. Divide spinach mixture among fillets, spreading evenly over each and leaving a 1/4-inch margin around edges.
- 5. Roll up each fillet, jelly roll fashion, starting with tail end, and secure with wooden picks.
- 6. Place fish in a 13 x 9-inch baking dish coated with cooking spray. Bake at 350° for 20 to 22 minutes or until fish flakes easily when tested with a fork. Serve immediately.
- carbo rating: 5
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